Sun Salutation is the cornerstone of yoga practice – a dynamic sequence that awakens the body, focuses the mind, and honors the sun’s energy. This 12-step flowing meditation combines movement, breath, and intention for a complete mind-body workout.
Why Practice Surya Namaskar Daily?
✅ Full-body activation in just 5-10 minutes
✅ Boosts energy better than coffee (without the crash)
✅ Improves flexibility in spine, hamstrings & shoulders
✅ Builds lean muscle through bodyweight resistance
✅ Calms anxiety by syncing breath with movement
Best Time to Practice:
☀️ Sunrise (traditional) for energizing effects
🌙 Sunset for releasing tension
Complete 12-Step Breakdown
1. Mountain Pose (Tadasana)
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Stand tall, feet together, palms at heart center
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Breath: Inhale deeply
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Focus: Set intention for your practice
2. Upward Salute (Urdhva Hastasana)
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Inhale, sweep arms up, slight backbend
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Modification: Keep ribs drawn in to protect lower back
3. Forward Fold (Uttanasana)
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Exhale completely as you fold forward
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Pro tip: Lead with chest, not head
4. Halfway Lift (Ardha Uttanasana)
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Inhale, lift to flat back, hands on shins
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Alignment: Create space between vertebrae
5. Plank Pose
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Step back into perfect plank position
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Engage: Core, glutes, thigh muscles
6. Low Plank (Chaturanga Dandasana)
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Lower halfway with control
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Beginners: Lower knees first
7. Upward-Facing Dog
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Inhale into full backbend
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Safety: Keep shoulders away from ears
8. Downward Dog
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Exhale into inverted “V”
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Hold 5 breaths to maximize benefits
9-12. Return Flow
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Walk or jump feet forward
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Repeat the standing sequence in reverse
Breathwork Guide
🌬️ Golden Rule: Never hold your breath
🔥 Heating Pattern: Inhale on expansions, exhale on contractions
Advanced Variation:
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Kapalabhati breathing during holds
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Ujjayi breath throughout
5 Key Benefits Backed by Science
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30% increase in spinal flexibility (Journal of Yoga Studies)
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Boosts vitamin D absorption when practiced outdoors
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Reduces cortisol levels by 27%
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Improves cardiovascular health comparable to brisk walking
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Enhances mind-body connection through bilateral movement
Common Mistakes to Avoid
⚠️ Collapsing shoulders in Chaturanga
⚠️ Overarching lower back in Upward Dog
⚠️ Locking knees in forward folds
⚠️ Rushing through transitions
Modifications for Injuries:
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Use blocks under hands in forward folds
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Replace jumps with steps
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Skip backbends if you have disc issues
Sample Practice Routines
Morning Energizer (3 Rounds):
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Standard Sun Salutation x3
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Add 3 Lion’s Breaths at the end
Evening Wind-Down (Modified):
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Slow-motion flow
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Hold each pose 2 extra breaths
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Finish with legs-up-the-wall
“The sun salutation is a moving prayer, a dance between strength and surrender.” – Unknown
Ready to transform your practice? Join our Sun Salutation Masterclass in Hội An!
#SuryaNamaskar #YogaForBeginners #DailyPractice
